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Workout 4 arms


Start with 10 lb dumbbell, then 15, 20, 25, 30

10 reps, one set each x 3 sets

Dumbell bench press

Dumbell bent row

Dumbell shoulder press


Cable chest fly (20 lbs on cable)

Shoulder press (20 lb barbell)

Tricep Dip flat foot, bent leg

15 reps, one set each x 3 sets



Using the bench by the bicep curl….

Seated cable row (50lbs, 60 lbs, 70lbs then 80lbs

Laying bicep curl 50 lbs (kind of like skull crushers, laying on the bench pulling the bar towards my head)

Bench underhand lat pull (110 lbs) (sitting up on the bench, pulling down on the bar

All 4 sets of 15


Bicep Curl machine

Tricep extension machine

25 lbs 20 reps

30 lbs 15 reps

35 lbs 10 reps

40 lbs 5 reps


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